Do I need any equipment?

No: everything is bodyweight, using what you already have at home (the floor, a step, a chair, a wall, a towel).

I don't know how to do the movements.

Every move has its own card: how to do it, the mistakes to avoid, an easier version and a harder one, and a figure showing you the movement.

Strength work can also be added to a running plan: pick it as your cross-training sport in your goal, alongside your runs.

Home strength work

Guided strength work, no gym, no gear.

A mat, a chair, a wall: that's all you need. Runayo builds you a bodyweight strength plan, from 3 to 12 weeks, and guides you through the session, move by move, on the clock.

Build my plan See how it works

With or without a watch. All you need is a mobile number, no password.

Back in shape · week 2 of 6

Core and legs, 25 min

Strong legs and core, using just your body weight.

Bulgarian split squat3 × 10 per side · 3 s down, 1 s up · 60 s rest
Eccentric single-leg calf raise3 × 12 per side · 4 s down, 1 s up · 60 s rest
Side plank3 × 30 s per side · 30 s rest

Lower slowly — that's where the work happens.

— coach

Getting started

Three steps, and your plan is ready.

Pick your duration
From 3 to 12 weeks, with no running if you prefer. Your coach decides on the sessions based on what you already do.
Share your baseline
Your age, your height, what you already do, what your coach needs to know (a sore back, a dodgy knee).
Start the guided session
Full screen, on tempo: reps, holds and rest periods flow on their own, with a figure showing each move.

The logbook

What your coach does for you.

Bulgarian split squat3 × 10 per side · 3 s down, 1 s up · 60 s rest
Eccentric single-leg calf raise3 × 12 per side · 4 s down, 1 s up · 60 s rest
Side plank3 × 30 s per side · 30 s rest

Strength work, movement by movement

Every strength session lists its moves, sets, tempo and rest, and each move has its own card: how to do it, the mistakes to avoid, and a figure showing you the way.

Busy weekHigh fatigueTravelingNew days

Week 12: Monday to Thursday in Lyon.Readapt week 12

Your plan follows your life

A busy week, a tight calf, a trip away: just log it and the following weeks adjust. Moving a workout takes one tap.

Tue 6Easy run, 50 min · 9 kmDone
Wed 7Rest
Thu 8Threshold 3 × 2 kmDone
Sun 11Long run, 1 h 45

Every run finds its workout

Whether they come from your watch or you add them by hand, your runs line up with the workouts you had planned, give or take a day. The coach ticks them off. Skip a session, no guilt trip.

Questions

What runners ask us.

Do I need any equipment?: No: everything is bodyweight, using what you already have at home (the floor, a step, a chair, a wall, a towel).
I don't know how to do the movements.: Every move has its own card: how to do it, the mistakes to avoid, an easier version and a harder one, and a figure showing you the movement.
What if I also run?: Strength work can also be added to a running plan: pick it as your cross-training sport in your goal, alongside your runs.

Your first session fits in your living room.

Watch or no watch, a mobile number is enough.

Build my plan